3 sets as warm-up:
7 scap pull-ups
5 prisoner Kang squats
3 inchworms
Every :60 for 14:00 (7 sets of each):
1st: 1 hang squat clean or hang squat snatch from just below the knees, build from light to moderate
2nd: 1 strict weighted supinated pull-up
+
5 rounds for time w/10:00 cap:
10 pull-ups
10 alternating reverse lunges, dual DBs @ shoulders or a single heavy KB goblet
OR
For time w/a 10:00 cap:
10 muscle-ups – bar or ring
50 alternating reverse lunges, dual DBs @ shoulders
10 muscle-ups
+
5:00-10:00 coach-led mobility
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